nutritionwellnesssimplified

One Ingredient Red Lentil Tortilla or Crepe

amanda.li.rd@gmail.com (Amanda Li) — Mon, 05 Jul 2021 21:04:11 GMT

The easiest tortilla recipe ever!

INGREDIENTS (makes 4 servings)

1 cup split red lentils, rinsed and drained well

2 cups water

pinch salt

PROCEDURE

1) Combine the rinsed lentils and water in a medium bowl and let it sit overnight. The next morning, pour the entire contents of bowl to a blender along with salt, and puree until smooth and creamy. No lumps!

2) Heat a nonstick skillet to medium heat. Once warm, add 1/4 cup (60 mL) of batter to the center of the pan. Using the back of a spoon, spread the batter into a 6-inch circle.

3) Cook for 3-4 minutes until surface of tortilla appears dry. Slide a spatula underneath and flip. Cook about 1 minute longer to brown other side. Transfer to cooling rack and cool completely. Repeat with the remaining batter. Serve with chia jam, almond butter, or cream cheese!

Chia Jam

amanda.li.rd@gmail.com (Amanda Li) — Tue, 22 Jun 2021 00:27:04 GMT

Endless ways to enjoy this recipe! Ice cream, toast, pancakes, muffins, and yogurt!

Chia Jam

INGREDIENTS (makes 8 servings)

2 cups fresh or frozen berries

1 tbsp maple syrup or honey (optional)

2-4 tbsp white or black whole chia seeds

PROCEDURE

Place berries into a saucepan. Bring to a simmer. Remove from heat and mash with the back of a fork. Stir in the sweetener and chia seeds. Let the chia seeds set for 10 minutes before enjoying!

Extra: Add 1 tsp of lemon zest, vanilla or cinnamon for an extra boost of flavour!

Umami Burgers

amanda.li.rd@gmail.com (Amanda Li) — Mon, 31 May 2021 16:03:23 GMT

The juiciest burger you'll ever have!

INGREDIENTS (makes 4 servings)

1 lb minced bison or beef

1/2 cup small yellow onion, diced

227g mushrooms, diced

1 tbsp olive oil

1/4 tsp salt

pinch black pepper

1 tsp garlic powder

2 tbsp ground flaxseed

1 1/2 tbsp soy sauce or tamari

PROCEDURE

1) Heat a skillet over medium heat. Once hot, add in oil, onions, mushrooms, salt and pepper. Cook for 7-8 minutes, until veggies are softened and most of the water has evaporated.

2) Meanwhile, preheat oven to 420F and line a baking tray with parchment paper. Place the minced meat in a large bowl, and add in the flax, garlic powder and tamari. Pour the cooked veggies on top and mix well. Form into 4 patties and place onto baking tray. Bake for 25 minutes. Serve with a bun and your favourite toppings!

NOTES: You can cook these burgers in the air-fryer too! Reduce the temperature to 400F.

5 Healthy Sweet Tooth Fixes with 3 Ingredients or Less

amanda.li.rd@gmail.com (Amanda Li) — Fri, 05 Feb 2021 01:39:12 GMT

Try one of these delights to fulfill your sweet tooth cravings. So easy to make and only require 3 ingredients or less.

Avocado Shake

INGREDIENTS (makes 1 serving)

1 small perfectly ripe avocado, frozen

1/4 cup ice cubes

1 tbsp sweetened condensed milk (coconut condensed milk available)

3/4 cup milk

PROCEDURE

Place all the ingredients in a blender and puree until smooth.

Extra: add a splash of vanilla extract or some lime zest into the shake!

Orange Creamsicle Parfait

INGREDIENTS (makes 2 servings)

1 orange, zested

1/4 cup freshly squeezed orange juice

1 cup 2% vanilla Greek yogurt (or non-dairy Greek yogurt)

1/2 cup store-bought granola clusters

PROCEDURE

Mix together the greek yogurt, zest of the orange and juice.
Divide mixture into two cups and top off with granola clusters.

Extra: Alternate layers of yogurt, granola and fruits of your choice.

Hong Kong Style Mango Pudding

INGREDIENTS (makes 2 servings)

2 cups fresh or frozen ataulfo mango

1 (7g) packet unflavoured gelatin

1/4 cup evaporated milk (or coconut milk)

1/2 cup boiling hot water

PROCEDURE

Place the mango in a blender and puree until smooth. Set aside.
Place the gelatin in a bowl and pour 1/4 cup of milk over, and let the gelatin “bloom.” Then whisk in the boiling water until the gelatin is dissolved.
Add the milk mixture into the blender and puree until smooth.
Divide the mixture into 2 ramekins and chill in the fridge until set.

Extra: Drizzle 1-2 tablespoon of evaporated milk over the chilled mango pudding before serving.

Chocolate Mousse

INGREDIENTS (serves 4)

300g silken tofu

150 g chocolate, roughly chopped (Ruby Cocoa / Dark / Milk / White)

PROCEDURE

Melt the chocolate over a double boiler, until completely smooth.
Combine the tofu and melted chocolate in a blender, and puree until smooth.
Divide the mixture into 4 ramekins and chill in the fridge for 1 hour before enjoying.

Extra: Blend in a dash of cinnamon or cardamom.

Chocolate Hazelnut Bites aka Vegan Ferrero Rocher

INGREDIENTS (makes 3 servings)

3 Medjool dates

3 tsp hazelnut butter

1 tbsp cocoa nibs

PROCEDURE

Slice each date lengthwise, remove the pit.
Fill each date with a teaspoon of hazelnut butter and sprinkle with cocoa nibs.
Chill in the fridge for an hour.

Extra: Change it up and try pistachio butter or walnut butter.

Chinese Steamed Ribs with Black Beans

amanda.li.rd@gmail.com (Amanda Li) — Thu, 04 Feb 2021 18:40:39 GMT

Try this traditional Chinese, all time favourite dish. So easy to make yet so flavourful!

INGREDIENTS (makes 4 servings)

1 lb baby back ribs, cut crosswise into 1-inch pieces

2 tbsp fermented black beans, rinsed well

1 tbsp finely minced garlic

1 tsp ginger root, grated on a microplane

2 tsp cornstarch

1 tsp sugar

1 tsp Chinese cooking wine or dry sherry

1 thai chili, minced (optional)

PROCEDURE

Prepare your steamer. I like using my wok, and a steamer rack; filling the wok with about 1 ½ inches of water. Bring the water to a simmer over medium heat.
Meanwhile, cut between each sparerib to separate each rib tip. Place into a shallow, heat proof pan.
Roughly chop the black beans, and add it to the pan with the ribs. Add in the remaining ingredients and toss everything together.
Carefully place into your steamer, and steam for 25 minutes.
Serve with rice and steamed vegetables for a complete meal!

NOTES: You can serve with finely sliced scallions.

Yummy in my Tummy Shrimp Tom Yum

amanda.li.rd@gmail.com (Amanda Li) — Wed, 03 Feb 2021 22:29:09 GMT

Perfect for a cold winter day. The perfect combo of hot and sour!

INGREDIENTS (makes 4 servings)

2 shallots, minced

3 stalks fresh lemongrass

1/2 inch piece ginger root, peeled

1/2 lb whole raw shrimp with shell on, patted dry with paper towel

1 tbsp coconut oil

1 tbsp Thai chili oil (or 2 thai chili peppers, minced)

7 kaffir lime leaves

1/2 tsp salt

1 tbsp fish sauce

227g mushrooms, sliced (cremini / button/ oyster / shiitake / shimeji)

250g frozen asian vegetable medley

3 cups no salt added chicken/vegetable broth

1 lime, juiced

PROCEDURE

Prepare the aromatics. Trim the tip and root ends of the lemongrass and remove any tough outer layers. Cut into 1-inch pieces. Using a meat mallet, smash the lemongrass, pieces and ginger. Set aside.
Heat a pot over medium heat. Once hot, add oil and raw shrimp.
Sauté the shrimp to release their flavor and cook until just red in colour. Transfer the shrimp onto a plate.
Into the pot, add in the shallots, lemongrass, ginger, chili oil, lime leaves and salt. Sauté for 1 minute before adding in the fish sauce, mushrooms, vegetables, shrimp and broth.
Cover the pot with a lid and bring to a boil.
Remove from heat and stir in the lime juice.

NOTES: You can serve with additional lime wedges, scallions or cilantro before serving.

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Instant Pot Creamy Mushroom Pasta

amanda.li.rd@gmail.com (Amanda Li) — Fri, 29 Jan 2021 16:42:32 GMT

Try this creaminess deliciousness, easy to make and yummy to eat!

INGREDIENTS (serves 4)

2 tbsp olive oil

1 shallot, finely diced

3 garlic cloves, minced

227 g mushrooms, sliced (cremini, shiitake, button)

2 cups cauliflower florets / broccoli florets

3/4 tsp salt

1/2 tsp freshly cracked black pepper

2 1/4 cups vegetable broth

1 tbsp whole-grain mustard

340 g uncooked gluten-free pasta (rotini, penne, farfalle)

1/2 cup sour cream (or cashew cream, by blending 1/3 cup pre-soaked cashews with 3 tbsp water and 1 tsp apple cider vinegar)

PROCEDURE

Heat instant pot on “sauté” function. Once hot, add oil, shallot, garlic, mushrooms, salt and pepper and sauté for 5-6 minutes or until mushrooms have reduced to half their size.
Add the pasta, broth and mustard and stir well.
Set instant pot to high pressure cook on high for 4 minutes.
Carefully, manually release.
Stir in the sour cream, and keep on warm setting for 5-10 minutes. The sauce will thicken slightly but will remain “saucy” enough for dipping bread if desired.
Feel free to garnish with freshly chopped parsley and red chilli flakes.

NOTES: To ensure the pasta cooks well, half the cooking time on the pasta directions on the package and subtract one minute. Remember to let the pasta sit for at least 10 minutes or until pasta is fully cooked inside the instant pot after stirring in the sour cream.

5 Ingredient Plant Based Friendly Fruit Tart

amanda.li.rd@gmail.com (Amanda Li) — Mon, 25 Jan 2021 19:07:23 GMT

A deliciously looking and tasting treat, perfect for a snack or dessert.

INGREDIENTS (makes 6 tarts)
Crust

1 cup all purpose gluten-free flour

1 pinch salt

1/3 cup coconut oil (scoopable // not liquid)*

1 tbsp raw cane sugar

1 zested lime

3-6 tbsp ice cold water

Filling

1x400ml can full-fat coconut milk (chilled overnight in the fridge)

2 tbsp icing sugar

1 each zest of a lime

Topping

1 cup mixed fruit of your choice for garnish

1 tbsp icing sugar for dusting

PROCEDURE

First, mix together the coconut oil, flour, salt and mix together with a fork or pastry cutter.
After, add the sugar and zest of a lime and mix.
Gradually add iced water two tablespoons at a time and mix until the mixture forms into a ball. Wrap the ball of dough with cling-wrap and place into the fridge for an hour.
For the filling, scoop out the cream of coconut milk, add the icing sugar and zest of a lime and mix thoroughly. Chill the filling in the fridge until needed for use.
Roll out the dough to about 1/8 of an inch and outline a circle about a centimetre away from the tin. Gently press the dough into the tin, cutting off the excess dough. Poke holes all around the dough with a fork and bake the crust in the oven for 350°F for 15 minutes.
Let the crust cool down and scoop a healthy amount of filling into the crust. Decorate the tart with fruits and top off with sifted icing sugar.

Blueberry Almond Orange Cake

amanda.li.rd@gmail.com (Amanda Li) — Sat, 23 Jan 2021 03:57:11 GMT

Try this fruity delight, perfect for snacking on!

INGREDIENTS (makes 9 mini loaves or 12 standard muffins)
1 1/2 cup all-purpose gluten-free or cassava flour (I like the Bob’s Red Mill Brand)

3/4 cup blanched almond flour

1/2 cup brown sugar (or Lakanto Golden sweetener for lower carb option)

3 tbsp chia seeds

2 oranges, zested (or 3 clementines)

1 tbsp baking powder

1/4 cup avocado oil

1/2 cup milk (may need 1-2 tbsp more)

1/2 cup freshly squeezed orange juice
1/2 cup fresh blueberries

PROCEDURE

Line 9 mini loaf tins or a 12-cup muffin tray, and preheat your oven to 350º F.
In a large bowl, whisk together the two flours, sugar, and chia seeds.
Add in the zest and baking powder.
In a separate bowl, whisk together the oil, milk, and orange juice. Add into the bowl with the flour mixture. Using a spatula, mix until combined, adding a splash more milk if the mixture is too dry. The batter should be thick but scoopable.
Divide the mixture evenly into your loaf tins or muffin cups, tap your tins to spread the mixture evenly. Top with blueberries and bake for 15-25 minutes, or until a toothpick inserted comes out clean.
Let the loaves or muffins cool completely on a cooling rack. Dust with powdered sugar before serving.

Aromatic Lentil Rice Pilaf

amanda.li.rd@gmail.com (Amanda Li) — Wed, 28 Oct 2020 17:28:29 GMT

A delicious plant-based one-pot meal.

INGREDIENTS (makes 4 servings)

1/2 cup green lentils (I prefer sprouted varieties to aid in digestion)

2 tbsp avocado oil

2 cups thinly sliced onions

1/2 tsp salt

1 tbsp finely minced ginger root

1 cup basmati rice, rinse and drain

3 cloves finely minced garlic

1 cup grated carrots

2 tsp curry powder

1 tbsp apple cider vinegar

1/4 cup finely sliced green onions

2 handfuls of microgreens

PROCEDURE

Bring a pot of water to a boil and add in the lentils. Boil for 15-20 minutes until just tender and drain. Set aside.
Heat a large skillet over medium heat. Once hot, add in 1 tbsp olive oil, onions and salt. Stir occasionally for 10 minutes, until nice and golden.
Meanwhile, heat another medium pot over medium heat. Once hot, add in 1 tbsp olive oil and ginger. Cook for 30 seconds until fragrant, then add in rice and 1 1/2 cups of water. Cover the pot with a lid and bring to a boil. Once it reaches a boil, reduce heat to low and continue cooking for 15 minutes, until all the water has been absorbed.
In the skillet with the onions, add in garlic and carrots. Cook for 2 minutes, then stir in the curry powder and cook for another 30 seconds, until fragrant. Deglaze the pan with apple cider vinegar and cook for another minute. Toss in the cooked lentils and rice.
Stir in the green onions and garnish with microgreens before enjoying.

Hazelnut Hot Chocolate

amanda.li.rd@gmail.com (Amanda Li) — Sat, 24 Oct 2020 17:03:00 GMT

Perfect pick-me up on a chilly afternoon.

INGREDIENTS (makes 2 cups)

1/3 cup milk (dairy or non-dairy)
1 cup hot water
1 tbsp hydrolyzed collagen powder
2-3 tsp Lakanto golden sweetener made from monk fruit (or brown sugar)
1 tbsp raw cacao powder
1-2 tsp hazelnut butter

PROCEDURE

Combine all the ingredients together in a blender and blend on high until smooth.

Creamy Herbaceous Avocado Dip

amanda.li.rd@gmail.com (Amanda Li) — Wed, 19 Aug 2020 03:00:41 GMT

A twist on the classic guacamole!

INGREDIENTS (makes 4 servings)

1 large perfectly ripe avocado (Hass variety is preferable)
1 each Lemon, zested and juiced
2 cloves Garlic, peeled and smashed
1/2 cup Assortment of fresh herbs (scallions, oregano, basil, parsley, cilantro, mint)
1/4 tsp Red Pepper Flakes
1/2 tsp Salt

PROCEDURE

Combine all ingredients in a blender and pulse until smooth. Serve with vegetable crudites, spread on toast, smother over grilled tofu and vegetables, accompany barbecued steak, or use as a chip dip!

DIY Minced Garlic

amanda.li.rd@gmail.com (Amanda Li) — Tue, 12 May 2020 03:15:52 GMT

Make life easier by making your very own jar of pre-minced garlic. You won't regret it!

INGREDIENTS (makes 500ml)

3 cups garlic cloves, peeled
1 tsp salt
2 tbsp neutral oil (I use Avocado oil)

PROCEDURE

In a blender pulse together the garlic cloves and salt. Divide into 2-125 ml mason jars and cover the top of each jar with 1 tbsp oil. Place one jar in the freezer and one in the fridge. Now add to all your favourite savoury dishes!

NOTE: Having a tub of pre-minced garlic in the fridge seems like a smart move. You avoid the hassle of getting your hands and chopping board sticky and pungent every time you are cooking dinner! Unfortunately though, these containers of minced garlic sold on grocery shelves are actually not just garlic. They have added ingredients, like citric acid and phosphoric acid, to help stabilize the garlic as it sits on grocery store shelves. And, as another stabilization technique, most brands will pasteurize the garlic, heating it to kill any unwanted microorganisms, which also gets rid of a lot of the aromatic compounds in garlic.

The good news is that making your own homemade version of minced garlic is easy peasy! It might seem like a nuisance but I promise you, spending 30 minutes doing this once a quarter will be worth the investment :)

Homemade Chocolate Soy Milk

amanda.li.rd@gmail.com (Amanda Li) — Sat, 11 Apr 2020 17:01:27 GMT

Creamy, silky and oh so simple to make!

INGREDIENTS (makes 2 cups)

2 cups pre-soaked organic soybeans (measured after soaking overnight)

4 cups water

5-8 pitted dates

1 tbsp cocoa powder

1/4 tsp vanilla bean powder (or pure vanilla extract)

PROCEDURE

Combine pre-soaked soybeans with water, dates, cocoa powder and vanilla. Blend on high until smooth. Place a fine mesh strainer over a large pot and strain the milk. The pulp can be saved and used as fertilizer!
Simmer the milk over low heat for 20 minutes, carefully skimming off the foamy layer on top. Strain once more and transfer to a glass jar. Store in the fridge for up to 3 days.

DIY After Eight Chocolate Mint Thin Squares

amanda.li.rd@gmail.com (Amanda Li) — Fri, 10 Apr 2020 19:54:03 GMT

A refreshing, timeless, classic flavour pairing that leaves you feeling like you're walking on cloud!

INGREDIENTS

200g extra dark 70% chocolate
2 tbsp neutral tasting oil (I used avocado oil)
3/4 cup icing sugar
1-2 tbsp water
2-3 drops pure peppermint extract

PROCEDURE

Melt 100g of chocolate over a double boiler. Meanwhile line a baking tray with parchment paper. Once the chocolate is melted, stir in 1 tbsp of oil. Transfer onto the baking tray and spread into a 7x8-inch rectangle. Chill in the freezer.
Prepare the mint filling by mixing the icing sugar with water and peppermint extract. The filling should be thick, so add in the water gradually.
Once the chocolate has hardened, spread the filling all over and chill in the freezer to set. Meanwhile, melt the remaining chocolate and add in the oil at the end. Spread over the hardened mint filling and set once more in the freezer. Carefully cut into squares with a sharp knife and enjoy immediately, or store in the freezer for up to 3 months.

Chicken Curry with Cauliflower Couscous

amanda.li.rd@gmail.com (Amanda Li) — Thu, 19 Dec 2019 03:53:43 GMT

Recipes were created in collaboration with Foods that Fight Cancer Program .

INGREDIENTS

1 lb Skinless, boneless chicken breast, diced into 1-inch cubes

1 tbsp. Lemon juice

1/2 cup 2% Plain Greek yogurt

1 small head Cauliflower

2 tbsps. Olive oil, divided

1/2 cup Onion, small diced

2 cloves Garlic, peeled and finely minced

1 tbsp. Ginger, peeled and grated

2 cups Okra, sliced into 1-inch pieces

3 tbsps. Garam masala seasoning – see Chef’s Tip

2 tsp. Turmeric

14 oz. Canned diced tomatoes

1 tsp. Salt, divided

1 tsp. Pepper, divided

1/4 cup Cilantro, roughly chopped

PROCEDURE

Place the chicken, lemon juice, 1/3 cup yogurt, half of the garlic, half of the ginger, 1 tbsp. Garam masala, and 1 tsp. turmeric in a bowl and stir to combine. Set aside.
Preheat oven to 400°F (200C) and line a baking tray with parchment paper.
Cut the cauliflower head into bite-sized pieces and pulse in food processor until you get a grain-like texture. Spread out the crumbled cauliflower onto the baking tray and drizzle with 1 tablespoon of olive oil and half of the salt and pepper. Bake for 10 minutes or until tender, stirring once during baking.
Heat a large skillet over medium heat. Once hot, add the remaining olive oil and onions. Cook for 5 minutes, until translucent, then add the remaining garlic and ginger. Continue to cook for 1 minute.
Add the okra and chicken and cook until chicken is no longer pink, about 5 minutes, stirring continuously.
Add remaining 2 tbsp. Garam masala, 1 tsp. turmeric, salt and pepper. Stir to coat the chicken and okra. Cook for 1 minute, then add the tomatoes.
Simmer for 10-15 minutes until chicken is cooked through. Add a splash of water if the pan gets too dry.
Remove the pan from the heat and stir in the remaining yogurt.
Serve immediately with cauliflower couscous.

NOTES: Look for Garam masala in the spice aisle of your local grocery store. If you want to add some heat, add a finely diced chilli pepper in step 3.

Lentil Buckwheat Pilaf with Pumpkin Seeds, Carrots and Goji Berries

amanda.li.rd@gmail.com (Amanda Li) — Thu, 19 Dec 2019 03:47:59 GMT

Recipes were created in collaboration with Foods that Fight Cancer Program .

INGREDIENTS

5 tbsp Olive Oil

1/2 cup Onion, small diced

1 tbsp Lemon juice

1 cup Carrots, grated and water squeezed out

1 clove Garlic, finely minced

2 tsp Smoked paprika

5 each Saffron threads

1/2 tsp Salt

1 1/2 cups Buckwheat groats, rinsed

1 can Coconut milk (see Chef’s Tips)

1 1/2 cups No salt added vegetable stock

2 cups Canned lentils, drained and rinsed

1 cup Pumpkin Seeds, dry roasted and unsalted

1/2 cup Goji Berries

PROCEDURE

Heat a large saute pan over medium heat. Once the pan is hot, add 2 tbsp olive oil, onions, and cook for 5 minutes until translucent.
Add lemon juice, and cook for another 5 minutes.
Add carrots and 3 tbsp olive oil. Cook for 5-7 minutes, stirring continuously.
Add garlic, paprika, saffron and salt, and cook for another 5 minutes, stirring continuously.
Stir in the buckwheat, and sauté for 2 minutes. Add the coconut milk and vegetable stock and bring the mixture to a simmer. Reduce heat to medium low. Cook for 15 minutes, then stir in the pumpkin seeds and goji berries. Cook for an additional 2 minutes then remove from heat and serve.

NOTES: Look for canned coconut milks that only contain coconut cream and water, and no additional fillers. Goji berries can be substituted with dried cranberries or mulberries. If smoked paprika is not available, use sweet paprika. This dish is fantastic served hot or cold.

Frittata with Artichokes, Tomatoes, Feta Cheese & Rosemary

amanda.li.rd@gmail.com (Amanda Li) — Thu, 19 Dec 2019 03:35:50 GMT

Recipes were created in collaboration with Foods that Fight Cancer Program .

INGREDIENTS

1 2/3 cup artichoke heart, drained and diced into 1 cm cubes

5 Large eggs

2 Plum tomatoes, diced and seeds removed

1/2 each Orange bell pepper, small dice

1/2 cup Feta cheese, crumbled

2 tbsps. Olive oil

1/2 tsp. Rosemary, finely chopped

1 tbsp. Parsley, finely chopped

1/2 tsp. Salt

1/2 tsp. Pepper

PROCEDURE

In a mixing bowl, beat the eggs with a whisk. Add rosemary, salt and pepper.
Heat the skillet over medium heat. Add 1 tbsp. oil, 4/5 of the diced tomatoes, and the artichokes. Stir-fry for 1-2 minutes to drain out the excess moisture.
Once the tomatoes and artichokes are lightly fried, remove them from the pan.
Return the pan over medium heat, add remaining 1 tbsp. oil and the egg mixture to the pan and mix with a spatula. Keep on mixing, moving spatula from the side to the middle of the pan for about 1 minute. Then add 2/3 of feta cheese, chopped pepper and the fried veggies into the pan. Cover the pan with a lid and cook on low for 3 minutes.
Meanwhile, preheat the oven to broil setting.
Remove the lid, and sprinkle on top the rest of the tomatoes and feta cheese, then place the pan into the oven and broil on high for 4-5 minutes or until golden.

NOTES: Add 1 tsp. of turmeric to the beaten eggs to brighten up the yolk. Add 1 tbsp. of dry basil to the tomatoes to highlight the tomato flavour. Instead of frying the frittatas, pour the mixture into the muffin cups and bake at 375°F in the oven for 10 minutes.

Pecan Chia Seed Jam Crusted Salmon with Wilted Swiss Chard

amanda.li.rd@gmail.com (Amanda Li) — Thu, 19 Dec 2019 02:47:17 GMT

This recipe was created in collaboration with Foods that Fight Cancer Program .

INGREDIENTS

1 cup Frozen mixed berries (see Chef’s Tip)

1 tbsp Maple syrup

2 tbsp Whole chia seeds

2 tbsp Lemon juice, divided

2 tsp Lemon zest

16 oz Salmon fillet

1/2 cup Pecans, chopped

1 1/2 tsp Salt, divided

1 tsp Black pepper, divided

1 tbsp Olive oil

4 cups Swiss chard, finely sliced

2 cloves Garlic, finely minced

PROCEDURE

In a saucepan, combine the berries, and maple syrup. Bring to a simmer over medium heat and cook for 5-6 minutes, or until the berries are soft.
Let the mixture cool for 5 minutes, then transfer the berries into a blender and puree until smooth.
Pour the berry puree into a bowl and stir in the chia, lemon zest, and 1 tablespoon of lemon juice. Set aside, and wait for the chia seeds to plump up, about 10 minutes.
Preheat oven to 350F and line a baking sheet with parchment paper. Place the salmon on top and season with 1/2 tsp each of salt and pepper.
Carefully pour the chia jam on top of the salmon and using the back of a spoon, spread the jam to cover the entire fillet. Sprinkle the pecans on top and press gently into the top of the salmon.
Bake for 18-20 minutes, or until the fish just flakes.
Meanwhile, heat a large skillet over medium heat. Once the skillet is hot, add the olive oil, garlic and swiss chard. Season with the remaining salt and pepper and cook for 3-5 minutes, or until the leaves are wilted. Remove from heat and stir in the remaining lemon juice. Transfer the cooked swiss chard onto a plate and plate the salmon on top.

NOTES: Look for berry blends with sweet cherries in it for an extra flavour boost! Feel free to substitute the salmon with arctic char or rainbow trout.

Teriyaki Salmon and Couscous

amanda.li.rd@gmail.com (Amanda Li) — Thu, 16 May 2019 19:23:07 GMT

A healthy and delicious dish full of omega-3 fatty acids

Teriyaki Sauce

INGREDIENTS (makes 4 servings)

6 tbsp (90 mL) Rice wine vinegar

1/2 cup (125 mL) Low Sodium Tamari or dark soy sauce

1/4 cup (60 mL) Sugar 2 cloves Garlic, peeled and sliced

1 tsp (5 mL) Ginger, minced

1/4 tsp (1 mL) Black pepper

Salmon

INGREDIENTS (makes 4 servings)

1 lb (450 g) Salmon fillet, fresh, cut into 4-oz portions

1 bag (500 g) Japanese-style vegetable blend, frozen

2 tbsp (30 mL) Olive oil or canola oil

1 1/2 cup (375 mL) Vegetable stock, no salt added

1 cup (250 mL) Couscous, dry

1 Green onion, finely chopped

PROCEDURE

Put teriyaki sauce ingredients in small saucepan. Stir and bring to rolling boil over medium heat for 1 minute until sugar is dissolved. Remove from heat and let cool.
Put salmon fillets in the casserole dish and add teriyaki sauce. Marinate in fridge for 20 minutes, reserving sauce.
Preheat oven to 450˚F (220˚C)
Empty bag of frozen vegetables into baking sheet. Add olive oil, mix well and spread evenly. Bake for 5 minutes.
Place salmon on top of vegetables. Pour teriyaki sauce into pan.
Bake until salmon is cooked, about 20-25 minutes.
Meanwhile, prepare couscous. In medium saucepan, over high heat, bring vegetable broth to boil.
Remove pan from heat and add couscous. Stir gently to evenly moisten couscous. Cover with lid and let sit for 10-12 minutes.
Fluff with a fork before serving. Garnish with green onion.

NOTES: For extra flavour, sprinkle with sesame seeds. Replace Japanese-style vegetables with your favourite frozen vegetable blend. Frozen salmon fillets can be used. Ensure they are fully thawed before using.

Poached Eggs in Tomato Sauce

amanda.li.rd@gmail.com (Amanda Li) — Thu, 16 May 2019 18:57:41 GMT

Flavourful but also vegetarian.

INGREDIENTS (makes 4 servings)

1 tbsp (15 mL) Olive oil or canola oil

1/2 each Medium onion, peeled and chopped

1 clove Garlic, minced

1 Red pepper, chopped

2 Jalapeno pepper, finely chopped (optional)

1 tsp (5 mL) Ground cumin

2 tsp (10 mL) Smoked paprika

1/2 can (400 g) Crushed tomatoes, no salt added

1 cup (250 mL) Canned chickpeas, drained and rinsed

1 tsp (5 mL) Salt

1/2 tsp (2.5 mL) Black pepper

2 cups (500 mL) Baby spinach (or leaf spinach, chopped)

1/4 cup (60 mL) Water 4 each Eggs, large

PROCEDURE

. In medium frying pan, heat olive oil over medium heat; sauté onion until soft and translucent, about 5 minutes. Add garlic and sauté until fragrant, about 30 seconds.
Add red pepper and jalapeno, if using; cook until softened, about 3 minutes.
Add cumin and paprika, and stir until fragrant.
Add tomatoes, chickpeas, salt and pepper. Simmer until flavours meld, about 10 minutes. Stir in 1/4 cup water if sauce seems too thick. (It should be loose enough that you can spoon up some liquid.)
Add spinach and cook until spinach wilts, about 3 minutes.
Using the bottom of a ladle, make four evenly spaced indents in the tomato mixture. Crack one egg into each indentation.
Gently spoon some sauce over egg whites to help them set.
Cover pan with lid and gently simmer over medium-low heat for 5 minutes, or until whites are set but yolks are still runny.

NOTES: Fresh garlic can be substituted with 1 tsp garlic powder. Fresh spinach can be substituted with 1 cup frozen chopped spinach. Add extra jalapeno if you want a spicier dish, or omit if you prefer no spice. If you don’t have jalapeno, you can substitute 1/2 tsp (2.5 mL) cayenne. Smoked paprika adds a nice flavour, but feel free to substitute regular paprika. Garnish with freshly chopped cilantro for an extra flavour boost. Serve with rice or slice of rye toast.

Hearty Mexican Burgers

amanda.li.rd@gmail.com (Amanda Li) — Thu, 16 May 2019 18:44:00 GMT

Care for a nice and hearty burger?

INGREDIENTS (makes 8 servings)

1 can (540 mL) Black beans, drained and rinsed

1 lb (450 g) Ground beef, extra lean

2 Green onions, finely chopped

1 cup (250 mL) Carrot, peeled and grated

2 tbsp (30 mL) Oats, quick-cooking

2 tsp (10 mL) Ground cumin

2 tsp (10 mL) Garlic powder

2 tsp (10 mL) Smoked paprika

2 tsp (10 mL) Dried oregano

1/2 tsp (2.5 mL) Salt

1 tbsp (15 mL) Worcestershire sauce

PROCEDURE

Preheat oven to 400F (200C) and line baking tray with parchment paper.
Place beans in mixing bowl and mash with back of fork.
Add ground beef, green onions, carrot, oats, cumin, garlic powder, paprika, oregano, salt, and Worcestershire sauce.
Divide and shape meat mixture into 8 burger patties and place on prepared pan.
Bake for 25 minutes.
Turn on broiler, and broil on high for 5 minutes.
Serve with a bun, lettuce and tomatoes.

NOTES: You can substitute 1 1/2 tbsp (22 mL) of taco seasoning for the cumin, garlic, paprika and oregano. For a softer texture, use an equal amount of ground flax or breadcrumbs instead of oats. Canned lentils can be used instead of black beans

Black Bean, Corn and Squash Medley

amanda.li.rd@gmail.com (Amanda Li) — Thu, 16 May 2019 18:19:37 GMT

Nothing better than a warming vegetarian dish.

INGREDIENTS (makes 4 servings)

2 tbsp (30 mL) Olive oil or canola oil

1 medium Onion, peeled and chopped

2 cloves Garlic, minced

1 (400 g) Butternut squash, peeled, seeded and cut into 1/2 inch cubes

1/2 lb (227 g) White button mushrooms, quartered

1 1/2 tbsp (22 mL) Chilli powder

1 tbsp (15 mL) Ground cumin

1 tsp (5 mL) Dried oregano

1/2 tsp (2.5 mL) Salt

1 can (796 mL) Diced tomatoes, no salt added

1 tsp (5 mL) Soy sauce, lower sodium

1 can (540 mL) Black beans, drained and rinsed

1 cup (250 mL) Frozen corn, thawed

PROCEDURE

In large saucepan, heat oil over medium heat. Add onion and sauté until translucent, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds.
Add squash and mushrooms and cook until squash begins to soften, about 5 minutes.
Add chilli powder, cumin, oregano and salt, and stir well to combine.
Add tomatoes and soy sauce. Bring to a boil; reduce heat and simmer, covered, until squash is tender, about 15-20 minutes. If mixture looks dry, add 1/4 cup of water.
Add beans and corn, and stir to combine. Cook, uncovered, until heated through, about 5 minutes. Taste and adjust seasoning

NOTES: While the ingredient list may look long, many are pantry items, so there is not much chopping and this comes together quickly. Canned beans and tomatoes can be high in sodium. Look for low-sodium versions and rinse canned beans well to remove excess sodium. If fresh mushrooms are unavailable, substitute with canned mushrooms. If desired, serve over rice, quinoa or your favourite whole grain for a more substantial meal. This dish freezes well. Portion in individual servings, label, date and freeze for a quick future meal.

Broccoli and Cheddar Strata

amanda.li.rd@gmail.com (Amanda Li) — Thu, 16 May 2019 18:19:10 GMT

Who wouldn't love a baked dish well balanced with proteins, carbs and vegetables.

INGREDIENTS (makes 8 servings)

1 tbsp (15 mL) Olive oil or canola oil

4 cups (1 L) Bread cubes (1-inch), day old (Italian bread or baguette)

1 cup (250 mL) Broccoli florets, chopped

1/2 cup (125 mL) Yellow or orange bell pepper, diced

1/2 cup (125 mL) Grape tomatoes, halved

3 tbsp (45 mL) Onion, finely diced

1 1/2 cups (375 mL) Cheddar cheese, shredded

8 Eggs, large

2 cups (500 mL) Milk, 2%

1/2 tsp (2.5 mL) Salt

1/4 tsp (1 mL) Black pepper

1/2 cup (125 mL) Ricotta cheese

1/4 tsp (1 mL) Dried oregano

1 tbsp (15 mL) Italian parsley, chopped

PROCEDURE

Preheat oven to 350F (180C). Lightly grease an 8x8-inch baking dish with olive oil.
In large bowl, combine bread cubes, broccoli, bell pepper, tomatoes, onion, and 1/2 of the cheddar cheese, mixing well. Arrange in the baking dish.
Sprinkle remaining cheddar on top of bread mixture.
In separate medium bowl, whisk together eggs, milk, salt and pepper. Pour evenly over bread mixture. Press down gently with wooden spoon so bread can soak up the liquid.
Add dollops of ricotta over top, and sprinkle with oregano.
Bake uncovered on middle rack of oven for 1 hour. Let rest 10 minutes before cutting. Serve garnished with parsley

NOTES: For extra flavour replace oregano with Herbes de Provence (a blend of savoury, marjoram, rosemary, thyme, oregano). The vegetables can be cut the night before.

Chicken Chasseur and Cauliflower Potato Mash

amanda.li.rd@gmail.com (Amanda Li) — Thu, 16 May 2019 17:59:44 GMT

A filling dish perfect for a big dinner!

Chicken Chasseur

INGREDIENTS (makes 4 servings)

2 tbsp (30 mL) Olive oil or canola oil

12 pcs (900 g) Chicken thighs, skinless and boneless

3 Shallots, finely chopped

2 cloves Garlic, crushed

1 tbsp (15 mL) Tomato paste

3/4 cup (180 mL) Dry white wine

3/4 cup (180 mL) Chicken stock, no salt added

1/2 lb (225 g) White button mushrooms, quartered

4 (225 g) Tomatoes, plum, diced

4 springs Thyme, fresh

2 pcs Bay leaves

1/4 tsp (1 mL ) Salt

1/2 tsp (2.5 mL) Black pepper

2 tbsp (30 mL) Parsley, chopped

PROCEDURE

Heat non-stick skillet over medium-high heat. Add 1 tbsp oil and fry chicken pieces until golden about 15 minutes, turning occasionally. Using tongs, transfer chicken to bowl.
Using same skillet, add remaining oil, shallot and garlic. Sauté over medium heat for 4 – 5 minutes until lightly browned.
Stir in tomato paste and cook for 1 minute. Add wine and chicken stock and bring to boil.
Return chicken to skillet and add mushrooms, tomatoes, thyme, bay leaves, salt and pepper.
Cook, uncovered, over medium-low heat turning chicken occasionally, until chicken is cooked and sauce is reduced, about 15-20 minutes.
Remove from heat and sprinkle with parsley before serving

NOTES: This dish is excellent served with cauliflower and potato mash. Substitute bone-in chicken thighs for the skinless boneless chicken thighs, if desired. Remove the skin before cooking and increase cooking time in step 5 to 30-35 minutes. Add more chicken stock if needed.

Cauliflower Potato Mash

INGREDIENTS (makes 4 servings)

1/2 head (225 g) Cauliflower, cut into bite-size florets

4 each (450 g) Large potatoes, Russets or Yukon Gold, peeled and cut into 2-inch pieces

1 tsp (5 mL) Salt

1 cup (250 mL) Milk, 2%

2 tbsp (30 mL) Olive or canola oil

1 tbsp (15 mL) Parsley, chopped, for garnish

PROCEDURE

Place cauliflower and potatoes in saucepan and cover with cold water. Add salt and bring to boil over medium-high heat. Reduce heat and simmer until vegetables are fork tender, about 20 minutes.
Drain in colander and transfer to large bowl.
Add milk and olive oil and mash until smooth. Sprinkle with parsley before serving.

NOTES: Canola oil can be substituted for olive oil, if desired. You can add a clove of garlic when boiling the potatoes for extra flavour. You can substitute fresh cauliflower with frozen cauliflower

Creamy Cauliflower Mac n' Cheese

amanda.li.rd@gmail.com (Amanda Li) — Thu, 16 May 2019 15:36:07 GMT

You can't go wrong with a classic creamy deliciousness. This healthier alternative will leave you satisfied and not feeling guilty after.

INGREDIENTS (makes 6 servings)

1 bag (500 g) Frozen cauliflower

2 medium Carrots, roughly chopped into 1-inch pieces

1 can (540 mL) Cannellini beans, drained and rinsed

1 lb (450 g) Macaroni pasta, dry

2 cloves Garlic, peeled and lightly smashed

1 tbsp (15 mL) Onion powder

2 tbsp (30 mL) Dijon mustard

1 tsp (5 mL) Salt

1 tsp (5mL) Black pepper

2 cups (500 mL) Old cheddar cheese, grated

1 tbsp (15 mL) Dried chives

PROCEDURE

Bring large pot of water to boil over medium-high heat. Add cauliflower, carrots and beans. Simmer 5 minutes.
Using slotted spoon or small strainer, transfer cauliflower, carrots and beans to blender. Add 1.5 cups (375 mL) of cooking liquid, along with garlic, onion powder, mustard, salt and pepper. Cover and puree until smooth and creamy, adding water if necessary.
Meanwhile, return pot of water to rapid boil, over medium-high heat. Add pasta and cook according to package instructions, or until the pasta is just tender, about 5-8 minutes. Remove from heat and drain using colander.
Transfer drained pasta back into large pot. Pour vegetable puree over pasta, along with cheese and chives. Using a spatula, stir to combine.
Transfer macaroni mixture to 9x13-inch casserole dish. Broil on high for 4-5 minutes, or just until golden on top!

NOTES: If you don’t have fresh garlic, substitute 1 tsp (5 mL) garlic powder. Feel free to sprinkle in some red pepper flakes for a spicy kick! To save money, buy block cheddar cheese and grate yourself with a box grater. For extra zing, add more Dijon mustard. Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. This pasta casserole can be made one day ahead and baked the next day to reheat and crisp up!

Matcha Granola Goodness

amanda.li.rd@gmail.com (Amanda Li) — Tue, 12 Jun 2018 16:00:50 GMT

Sprinkle on top of yogurt, ice cream or even eat as a trail mix!

INGREDIENTS (makes 4 servings)

1 cup coconut flakes
1/2 cup raw sunflower seeds
1/2 cup dry figs, chopped
2 tbsp coconut oil, melted
2 tbsp maple syrup
3/4 - 1 tsp matcha powder preferably ceremonial grade

1/4 tsp salt

PROCEDURE

Preheat oven to 250F and line a baking tray with parchment paper. In a mixing bowl, whisk together the matcha, coconut oil and maple syrup. Stir in the remaining ingredients and place onto the prepared tray.
Bake for 45-60 minutes, or until the granola is nice and golden.

NOTES: Store in an airtight container for up to 3 weeks.

Sparking Matcha Lemonade

amanda.li.rd@gmail.com (Amanda Li) — Sun, 10 Jun 2018 03:50:09 GMT

A refreshing start to a hot summer day!

INGREDIENTS (makes 2 servings)

1/4 cups water

1/2 tsp matcha powder (ceremonial grade matcha powder is preferred as it does contain more antioxidants)

1 lemon zested and juiced

2-3 drops stevia or monkfruit sweetener

1 1/2 cups sparkling water

2 handfuls ice cubes

PROCEDURE

Fill two cups halfway with ice cubes. In a separate cup, whisk together the 1/4 cup of filtered water with matcha powder. Stir in the lemon zest, juice and sweetener.
Divide the match blend between the two cups and pour the sparkling water over. Enjoy!

NOTES: Matcha blend can be made ahead of time and stored in the fridge for up to 2 days.

Veg'd Out Taco Meat Filling with Riced Cauliflower

amanda.li.rd@gmail.com (Amanda Li) — Thu, 31 May 2018 17:06:48 GMT

Volumize your taco meat filling by adding in some riced cauliflower! No one will ever no!

INGREDIENTS

1/2 lb Extra lean ground meat OR veggie ground such as Gardein

2 cups Riced cauliflower

1/2 cup Red bell pepper, finely chopped

1/4 cup Green onions, finely chopped

1/4 tsp Sea salt

2 tsp Garlic powder

2 tsp Ground cumin

2 tsp Smoked paprika

PROCEDURE

Heat a non-stick skillet over medium heat. Once hot, add in the ground meat and cook for 5 minutes, breaking the meat apart with the back of a spatula. Add in the cauliflower and spices and cook for another 5 minutes or until the meat is completely cooked. Remove from heat and add in the green onions and bell pepper.
Serve the meat filling with corn tortillas or on top of a bed of salad.

Beautifying Beet Smoothie with Collagen

amanda.li.rd@gmail.com (Amanda Li) — Sun, 27 May 2018 19:49:44 GMT

This beautifully purple-coloured smoothie supports liver detoxification and is dealious for breakfast or an afternoon snack!

NINGREDIENTS (makes 1 serving)

1/2 medium Raw beetroot

1/2 tsp Ceylon cinnamon

1/2 tsp Vanilla bean powder

1 cm chunk Chaga mushroom (optional)

1/2 tsp Nutmeg

1 scoop Hydrolysed Marine collagen

1 cup Milk or milk alternative of your choice

1 tbsp Honey (for added sweetness if desired)

PROCEDURE

In a blender, combine all ingredients and blend until smooth and creamy. If you prefer a thinner consistency, just blend in more milk. For an added touch, froth milk and layer on top.

NOTES: Recipe can be doubled or tripled.

Hummus Encrusted Chicken Breast with Roasted Vegetables

amanda.li.rd@gmail.com (Amanda Li) — Tue, 24 Apr 2018 14:56:08 GMT

Bored of the usual spice rub? Try this simple yet versatile recipe out!

INGREDIENTS (makes 4 servings)
4 Boneless skinless chicken breast
4 cups Vegetables of your choice (broccoli, zucchini, asparagus, green beans, cauliflower)
1 Red onion, julienned
1 tbsp Extra virgin olive oil
1/2 cup Store-bought hummus, any flavour*
1/2 tsp each Sea salt & freshly cracked black pepper
1 tbsp Garlic powder
* Select any flavoured hummus of your choice. Roasted Garlic and Jalapeno are my favourite!

PROCEDURE

Pat dry and season the chicken breasts generously with salt and pepper. Marinate for 30 minutes.
Preheat oven to 400F. In a large baking tray, combine vegetables and olive oil and toss until combined. Season with salt, pepper and garlic powder. In a second baking tray, place the chicken breasts on top and cover each breast with 2 tbsp hummus. Bake for 25 minutes and the 5 minutes on broil. Let the chicken rest for 5 minutes before carving

Aromatic Coconut Lemongrass One Pot Dish

amanda.li.rd@gmail.com (Amanda Li) — Mon, 16 Apr 2018 15:55:44 GMT

This Thai inspired recipe is easy to make and oh-so versatile! It is a great way to use up odd and ends in the fridge.

INGREDIENTS

400g Protein of your choice: cod fillets, extra firm tofu, chicken thigh pieces, shrimp
4 cups Vegetables of your choice: carrots, zucchini, cauliflower, bok choy, beansprouts, broccoli, okra
1 can (540ml ) full-fat coconut milk*
1 tbsp coconut oil
1 stalk Lemongrass, halved lengthwise
1-inch piece ginger root, peeled and sliced
2 cloves garlic, peeled and lightly smashed
1 medium Thai chilli, finely minced with seeds removed (optional)
to taste salt & freshly cracked black pepper
to garnish freshly chopped cilantro

* When buying coconut milk, take the time to read the ingredient list. A high quality coconut milk should only contain coconut milk and water; no guar gum, carrageenan, milk powder, or polysorbate 80. My favourite brand of coconut milk is Aroy-D, Savoy, or Real Thai.

PROCEDURE

Remove the skin off the ginger root by using an edge of a spoon and applying just enough pressure to scrap off the skin. Once peeled, thinly slice the ginger root.
Combine broth, coconut milk, lemongrass, ginger root, garlic and Thai chilli (if using) together in a pan with a tight-fitting lid. Season with salt and pepper. Over medium heat, bring the broth mixture to a simmer.
Submerge the protein into the poaching liquid, along with the vegetables and cover the pan. Reduce the heat to medium-low and gently simmer for 7-8 minutes. Serve the protein and vegetables with the poaching liquid immediately over a bed of rice

Creamy High Protein Breakfast Porridge

amanda.li.rd@gmail.com (Amanda Li) — Thu, 16 Nov 2017 17:59:25 GMT

Oatmeal is by far the most popular "go-to" breakfast choice among health conscious individuals but a bowl of oats with a spoonful of maple syrup is entirely comprised of carbs. In this recipe we amp up your good ol’ bowl of porridge with lentils.

INGREDIENTS

2 tbsp Red split lentils

1/4 cup Water

1 cup Unsweetened Non-dairy milk

1 tbsp Whole chia seeds

1/4 cup Choice of: Large flake oats, quinoa, quinoa flakes, or short grain rice.

1 large Egg (optional boost of protein)

Optional Cinnamon, shredded coconut, pumpkin seeds, dried fruit

PROCEDURE

In a small saucepan, combine lentils and water and bring to a simmer. Cook for 5 minutes, and then add in the non-dairy milk, chia seeds and grain of choice. Cover with a lid and bring to a simmer. Cook for 15 minutes until most of the liquid has been absorbed.
Stir in the egg and cinnamon if using. Remove from heat and transfer to a bowl. Garnish with your favourite toppings and enjoy this hearty bowl of creamy goodness.

NOTES: Recipe can be doubled, and any leftovers can be stored in the fridge, and reheated the next morning.

Gluten-Free Flexible Flatbread

amanda.li.rd@gmail.com (Amanda Li) — Fri, 08 Sep 2017 16:51:56 GMT

These flatbreads are nice and flexible, so go ahead, stuff and roll with chicken, veggies, hummus, avocado, and sprouts!

INGREDIENTS

2 tbsp Whole psyllium husks

1 ¼ cup Hot water

6 tbsp Coconut flour

3 tbsp Arrowroot starch or tapioca starch

½ tsp Garlic powder

¼ tsp Caraway seeds

To taste Sea salt and freshly cracked black pepper

PROCEDURE

In a bowl, combine the psyllium with the water and let it thicken, about 1 minute.
Add the remaining ingredients and mix until a dough forms. Divide the dough into 3 pieces. Grab one of the pieces of dough and place it between 2 sheets of parchment paper. Roll the dough as thin as possible.
Heat a large non-stick or cast iron skillet over medium heat. Cook the flatbreads for 1-2 minutes on either side, or until golden brown. Repeat with remaining dough.

NOTES: Recipe can be doubled or tripled, and any leftovers can be stored in the freezer in a sealed bag.

Crispy Tofu

amanda.li.rd@gmail.com (Amanda Li) — Fri, 14 Jul 2017 03:21:34 GMT

Freezing tofu forms ice crystals that create small holes in the tofu. During the thawing process, the ice crystals will melt away, leaving you with empty pockets that are ready to soak up your favourite marinade and makes for a far spongier, firmer and chewer tofu!

INGREDIENTS

1-package Extra-Firm Tofu
To taste Sea salt and freshly cracked black pepper
2 tsp Cooking oil

PROCEDURE

Dice the tofu into 1-inch cubes and place into a freezer-friendly container. Place the tofu in the freezer for at least 6 hours.
When ready to cook, remove the tofu from freezer, and bring a pot of water to a boil. Submerge the blocks of tofu into the water and return the water to a boil, and then reduce the heat to a gentle simmer. Continue simmering the tofu for 5-10 minutes, or until fully defrosted. Strain the tofu and place onto a large plate, lined with paper towel. Lay a second layer of paper towel on top and weigh-down the tofu with something heavy, such as a cast iron skillet. After 5 minutes, place the “dry” tofu into a bowl and toss with a bit of salt and pepper.
Heat a large skillet over medium-high heat. Once the pan is hot, add oil and the tofu pieces in a single layer. Let cook for 5 minutes on one side, then flip the tofu pieces so that all sides brown, cooking for a few minutes on each remaining side. Once tofu is lightly browned and crispy, remove from the pan. Enjoy with a simple green salad or add to stir-fries, pasta or quinoa bowls.

Crack Slaw Stir-Fry

amanda.li.rd@gmail.com (Amanda Li) — Tue, 04 Jul 2017 15:40:01 GMT

A simple stir-fry dish that is insanely addictive!

INGREDIENTS

1 head Iceberg lettuce, shredded*
1 bunch Green onions, white and green parts divided, thinly sliced
Handful Fresh mint, chiffonade (optional)
Handful Fresh cilantro, chiffonade (optional)
1 lb Extra-lean ground turkey or other meat
1 tbsp Freshly grated gingerroot
2 cloves Garlic, finely minced
1-227g bag Coleslaw, Broccoli Slaw or Kale Slaw
1 tbsp Fish Sauce (or Soy sauce)
2 tsp Sesame oil
1-2 tsp Sriracha or hot sauce (optional)
To taste Sea salt and freshly cracked black pepper

PRODEDURE

Place the shredded lettuce, green parts of the green onions, fresh mint and cilantro in a large bowl and set aside.
Heat a large skillet over medium heat. Once hot add the ground meat and cook for 4-5 minutes, breaking up the meat with the back of your spatula. Season with salt and pepper. Add in the white parts of the green onions, grated ginger and garlic. Cook for 1 minute until fragrant, then toss in the shredded slaw, fish sauce, sesame oil and hot sauce, and continue to cook, stirring often until the slaw is wilted. Pour the hot meat mixture over the bowl of shredded lettuce and toss to combine. Enjoy immediately!

Amped Up Tuna Salad

amanda.li.rd@gmail.com (Amanda Li) — Fri, 26 May 2017 15:46:56 GMT

This recipe highlights how to add volume to meals and nutrient density without adding unnecessary calories.

INGREDIENTS

1 can flaked light tuna (I love the taste of RioMare brand, and usually just drain off the olive oil)
3 stalks celery, finely diced
1 stalk green onion, finely diced
3-4 gherkins, finely diced
2 tsp mayo (can be substituted for 1/2 mashed avocado + 1 tbsp apple cider vinegar or fresh lemon juice)
1 tbsp honey dijon mustard
to taste freshly cracked black pepper
3-4 cups handfuls of baby greens

Extra nutrient boosters
1/2 cup cooked chickpeas, slightly mashed (if using canned, drain and rinse)
2 tbsp crumbled walnuts or chopped almonds
2 tbsp roughly chopped cilantro/parsley/scallions/dill

PROCEDURE

Place the baby greens in a bowl. Meanwhile, mix together all the ingredients in a separate bowl and serve over the bed of baby greens!

Bulletproof Matcha Latte

amanda.li.rd@gmail.com (Amanda Li) — Fri, 21 Apr 2017 20:44:55 GMT

What you put in your body has a profound effect on your mental wellbeing. Food is used for energy but it is also turned into neurotransmitters, impacting the way you feel, think, work, and experience life overall. Choose your morning beverage wisely and your body will thank you!

INGREDIENTS (makes 1 serving)

1 1/2 cups Hot Water (preferably brewed to 175F)

1/4 cup Full Fat Coconut Milk

1 tsp Organic matcha powder

3 tbsp Unflavoured Collagen peptides (or protein powder of your choice)

5g Glutamine (optional)

To taste Honey or stevia (optional)

PROCEDURE

Combine all the ingredients in a blender and blend until smooth and frothy, about 20-30 seconds. Enjoy immediately and you're off to the races!

Mexican Hot Chocolate Elixir

amanda.li.rd@gmail.com (Amanda Li) — Sat, 11 Feb 2017 22:19:54 GMT

This boldly spiced hot beverage combines the medicinal powers of chaga mushroom, maca root, and turmeric powder.

INGREDIENTS (makes 1 serving)

1 1/2 cups Unsweetened fortified coconut beverage

1-inch Chaga Chunk

2 Medjool dates, pitted

1 piece Ceylon cinnamon

2 tbsp Raw cacao powder

1/4 tsp Maca root powder

1/2 tsp Turmeric powder

1/8 tsp Freshly cracked black pepper

PROCEDURE

In a small pot, combine the milk, chaga, medjool dates and cinnamon. Cover with the lid and bring mixture to a simmer over medium heat. Then remove from heat and let the mixture steep for 10 minutes.
Strain out the chaga and cinnamon. Carefully pour the coconut milk mixture into a blender along with the medjool dates. Add the remaining ingredients and blend on high for 30 seconds, or until smooth and creamy. Pour into a cup and enjoy immediately!

NOTES: Recipe can be doubled, and any leftovers can be stored in the fridge and reheated the next day on the stove-top.

Lemon Cookies (Vegan and Grain-free)

amanda.li.rd@gmail.com (Amanda Li) — Wed, 01 Feb 2017 21:23:26 GMT

Sometimes, all you need are freshly baked cookies that burst with flavour.

INGREDIENTS

1/4 cup Coconut oil, melted
1/3 cup Maple syrup
1 tbsp Lemon zest
2 tsp Lemon extract
1 1/3 cup Blanched almond flour
2 tbsp Coconut flour
1/2 tsp Baking soda

PROCEDURE

In a large mixing bowl, mix together the coconut oil, maple syrup, lemon zest and extract. Add the almond flour, coconut flour and baking soda. Form the dough into a large disc and cover with plastic wrap. Place in the fridge for 30 minutes to firm up.
Preheat the oven to 350F and line a baking sheet with parchment paper. Roll the dough into 12 balls and press the balls down slightly with the back of your fingers or the bottom of a cup. Bake for 10-12 minutes or until the cookies have lightly browned. Let the cookies cool completely before removing from the pan.

NOTES: Store cookies in an air-tight container for up to 3 days or freeze for up to 3 months.

Savoury Chickpea Waffles

amanda.li.rd@gmail.com (Amanda Li) — Wed, 25 Jan 2017 18:17:20 GMT

A naturally gluten-free, high protein waffle made with garbanzo bean flour. Typically, egg-less waffles do not turn out very well, but this recipe is a total game-changer!

INGREDIENTS

1/2 cup Chickpea flour*
3/4 cup Water
2 tbsp Avocado oil
1 clove Garlic, finely minced
1/4 cup Onion or shallot, finely chopped
2 tbsp cilantro, finely chopped
To taste Sea salt and freshly cracked black pepper

* For extra protein and fibre, try swapping the chickpea flour with lentil flour. Add 1 tsp baking powder to ensure the waffles are still light and fluffy!

PROCEDURE

In a bowl, add the chickpea flour and season with salt and pepper. Slowly add the water and whisk until smooth. Add 1 tbsp of oil and whisk to combine. Cover with plastic wrap and let the batter set for 2 hours.
Preheat your waffle iron. Heat an oven-safe skillet over medium heat, add the remaining 1 tablespoon of oil, and sauté the onions and garlic for 2 minutes. Stir in the cilantro, transfer the mixture into the chickpea batter, and stir to combine.
Pour the chickpea batter into your hot waffle iron and cook for 5-6 minutes, or until golden and crispy! To serve, cut the chickpea waffle into wedges and dollop with guacamole or salsa.

NOTES: If you do not have a waffle iron, do not fret, instead all you have to do is preheat the oven to 425F in Step 2. Then, cook your onions, garlic and cilantro in an oven-safe pan. In Step 3, instead of pouring the chickpea batter into the waffle iron, you would pour the batter back into the non-stick skillet and place into the preheated oven for 15 minutes. Leftovers can be stored in the fridge for up to 4 days and reheated in a toaster oven.

Chaga Chocolate Mint Tea

amanda.li.rd@gmail.com (Amanda Li) — Wed, 11 Jan 2017 22:41:16 GMT

The perfect balance of flavours, yin-yang, and immune-boosting properties.

INGREDIENTS

2 cups Water
1 cup Unsweetened non-dairy milk (almond, cashew, coconut)
1 tbsp Loose chocolate mint rooibos tea leaves
½-inch chunk of ground chaga mushroom
2 tbsp Raw cacao powder (I use the Giddy YoYo brand)
2 tbsp Collagen Hydrolysate (I use the Great Lakes Brand)
1 tsp Maple syrup (optional)

PROCEDURE

In a tea infuser, place the tea leaves inside and place into a small pot with the water and ground chaga mushroom. Cover the pot with the lid and bring mixture to a simmer over medium heat. Continue to cook for 5 minutes, then remove from heat and let the tea cool for 10 minutes.
Meanwhile, in a blender combine the cocoa powder, collagen, non-dairy milk, and sweetener if desired. Remove the chaga mushroom and tea infuser from the pot and pour the hot liquid into the blender. Blend on high until the cocoa is dissolved. Enjoy immediately, sit back and relax with a nice book!

NOTE: Recipe can be doubled, and any leftovers can be stored in the fridge and reheated on the stove-top the next day.

Golden Turmeric Latte

amanda.li.rd@gmail.com (Amanda Li) — Sat, 07 Jan 2017 22:47:54 GMT

A boldly spiced elixir that holds magical anti-inflammatory powers. One must sip it to believe it.

INGREDIENTS

2 cups Unsweetened non-dairy milk (almond, cashew, coconut)
1 Black tea bag (or 1 tbsp loose leaf tea) or chunk of ground chaga mushroom
1/2-inch Turmeric root, peeled and sliced
1/2-inch Ginger root, peeled and sliced
1 tsp Whole peppercorns
1 tsp Cardamom pods, crushed
1 tsp Honey (or more to sweeten)

PROCEDURE

In a tea infuser, place the ground chaga mushroom (or loose black tea leaves) if using, along with the peppercorns and cardamom.
In a small pot, combine the milk, ginger, turmeric, tea bag if using, and the tea infuser. Cover with the lid and bring mixture to a simmer over medium heat. Continue to cook for 5 minutes, then remove from heat and let the tea cool for 10 minutes. Strain out the turmeric, ginger, tea bag, and tea infuser before stirring in the honey. Enjoy immediately.

NOTES: Recipe can be doubled, and any leftovers can be stored in the fridge and reheated on the stove-top the next day.

Festive Kale Salad with Roasted Lemon Vinigarette

amanda.li.rd@gmail.com (Amanda Li) — Mon, 12 Dec 2016 04:38:01 GMT

This festive kale salad is sure to be a show stopper at your next potluck or dinner gathering. The sweetness of the roasted lemon, pomegranates and candied walnuts is a nice compliment to the strong flavour of kale.

INGREDIENTS

2 bunches kale, washed
2 Lemon, halved
1 Shallot, finely diced
1/3 cup Extra virgin olive oil
1 tbsp Honey, or more if you prefer sweeter
To taste sea salt and freshly cracked black pepper
1 cup Candied walnuts
1 cup Pomegranate arils
2 Persimmons, thinly sliced

PROCEDURE

De-stem the kale by grabbing a stalk and holding it by the stem with one hand and placing the pointer finger and thumb of your other hand around the stem just above the leaves. Pull your fingers along the stem, tearing the leaves off. Repeat with remaining stalks. Thinly slice the kale leaves and transfer to a large bowl.

Holiday Chocolate Bark

amanda.li.rd@gmail.com (Amanda Li) — Mon, 05 Dec 2016 21:12:55 GMT

To make gorgeous chocolate bark, it’s about getting creative and using your favourite flavours and textures!

INGREDIENTS

600g semi-sweet or dark chocolate chips*
100g white chocolate chips
1 cup rice crispy cereal
1/2 cup pomegranates, dried cranberries or dried apricots
1/2 cup pecans, almonds, cashews, pumpkin seeds or coconut flakes

* Enjoy Life brand chocolate is free of the top food allergens including soy and milk.

PROCEDURE

Line a baking sheet with parchment paper. Set aside. Place each type of chocolate in a heat-proof bowl. Place one of the bowls over a saucepan filled with 2-inches of water. Place on the stove, bring the water to a gentle simmer, then lower the heat and start stirring the chocolate with a spatula or spoon. Once completely melted, remove the bowl from the heat, and melt the second bowl of chocolate.
Get creative and start stirring in some toppings, then spread the chocolate evenly using the back of a spatula onto your baking sheet. Once you’ve created your masterpiece, chill in the fridge for several hours before breaking up into large shards.

Coconut Thai Iced Tea

amanda.li.rd@gmail.com (Amanda Li) — Fri, 26 Aug 2016 21:52:40 GMT

A bold refreshing beverage that is sure to perk you right up!

INGREDIENTS

1 L Water
4 Tea Bags (or 2 tbsp loose-leaf tea)
1 Star anise
2 Cardamom pods
2 Whole cloves
1/4 cup Maple syrup
1 tsp Vanilla extract
2 cups Coconut milk
Handful Ice cubes

PROCEDURE

Place a small pot over medium heat. Add the star anise, cardamom and cloves, and toast until fragrant, about 1 minute. To the pot, add the water and cover with lid. Bring the water to a boil and then remove from heat. Immediately add the tea bags and let them steep for 15 minutes. Remove the tea bags and spices. Stir in the maple syrup and vanilla. At this point, the tea can be refrigerated for up to 4 days.
When ready to serve, fill a tall glass with a handful of ice cubes and pour the tea over, filling ¾ full and then top off with coconut milk. Stir to combine before drinking.

Asparagus Spears with Herb Dip

amanda.li.rd@gmail.com (Amanda Li) — Sun, 07 Aug 2016 21:22:58 GMT

Asparagus is one of the first vegetables that signals the start of spring. It is low in calories and a great source of B-vitamins.

INGREDIENTS

1 bunch asparagus, trimmed
1 cup plain Greek yogurt
1 clove garlic, finely grated
1 tbsp finely minced chives or dill
1 lemon, zested

PROCEDURE

Prepare a large pot of boiling salted water, and fill a large bowl with ice water. The pot and bowl should be wide enough that the asparagus will lay flat while cooking. Add the prepared bunch of asparagus to the boiling water and cook for 1 minute. Immediately remove the asparagus with tongs and cool quickly by plunging them into the reserved bowl of ice water. This stops the cooking process. After about 3 minutes, drain the asparagus and refrigerate the spears until ready-to-serve.
Meanwhile, in a medium bowl, take 1 cup of plain Greek yogurt and stir-in garlic, herbs and lemon zest. Season with salt and pepper. Serve the whole asparagus spears alongside the herb dip.

Curried Cauliflower

amanda.li.rd@gmail.com (Amanda Li) — Sun, 07 Aug 2016 21:16:42 GMT

When buying cauliflower, look for thick compact heads of creamy white florets. The head should be heavy for its size and the leaves surrounding it should be bright green and not be showing signs of wilting.

INGREDIENTS

1 head cauliflower, trimmed and cut into florets
1 tbsp olive oil
1 small cooking onion, finely diced
2 tsp curry powder
1/4 cup finely chopped fresh cilantro

PROCEDURE

Preheat a large skillet over medium heat. Add oil and onion, and cook until golden and slightly translucent, about 2 minutes. Stir in the curry powder and cauliflower and toss until evenly coated.
Cook until tender, adding a splash of water as needed, about 5-6 minutes. Season with salt and freshly ground pepper to taste. Remove from heat and garnish with cilantro if desired.

Sautéed Sesame Baby Bok Choy

amanda.li.rd@gmail.com (Amanda Li) — Wed, 03 Aug 2016 21:09:53 GMT

A quick vegetable side dish that you can throw together and serve alongside fish, chicken or tofu.

INGREDIENTS

2 tsp sesame oil
1 clove garlic, minced
2 tsp freshly grated ginger
1 lb baby bok choy, cleaned and ends trimmed
1-2 tbsp water
To taste sea salt
1 tbsp sesame seeds (optional garnish)

PROCEDURE

Preheat a large pan, with tight fitting lid over medium-high heat. Add oil, garlic and ginger and cook, stirring constantly, until fragrant but not brown, about 30 seconds.
Add the bok choy, using tongs, fold it into the garlic-ginger mixture until coated, about 1 minute. Add the water and season with salt, cover, and cook until steam accumulates, about 2 minutes. Uncover and cook, stirring occasionally, until the greens are just wilted, the stalks are just fork tender but still crisp, and most of the water has evaporated, about 2 minutes. Turn off the heat, sprinkle with sesame seeds and serve immediately.

Maple Glazed Brussels Sprouts

amanda.li.rd@gmail.com (Amanda Li) — Wed, 03 Aug 2016 21:04:33 GMT

Brussels sprouts are a member of the cabbage family and can offer health promoting effects if eaten regularly. This recipe will soon become a family favourite. I eat them like candy :)

INGREDIENTS

1 lb brussels sprouts, trimmed and halved
1 tbsp olive oil
2 tbsp Canadian maple syrup
To taste sea salt and freshly cracked black pepper

PROCEDURE

Preheat a large skillet over medium heat. Add oil and brussels sprouts, cut side down in a single layer. Cook until golden brown, about 4-5 minutes uncovered. Season with salt and pepper and toss, cooking for another 3-4 minutes longer until tender, adding a splash of water if needed. Add maple syrup and toss to coat.

Mung Bean Vermicelli Summer Salad

amanda.li.rd@gmail.com (Amanda Li) — Wed, 27 Jul 2016 03:52:15 GMT

Ah oh-so versatile noodle salad recipe. Feel free to add your own twist by changing up the vegetables and nut or seed butter!

INGREDIENTS

250g Dry Mung bean vermicelli
1/2 cup Red onion, thinly sliced
1 Sweet bell pepper, thinly sliced
1/2 cup Cilantro (not packed), finely chopped
1 cup Fresh green peas from the pod
1/4 cup Sunflower Seed butter (or peanut butter)
1/4 cup Coconut aminos (or soy sauce)
3 tbsp Rice vinegar
2 tbsp Avocado oil (or sesame oil)
2 tbsp Honey
1/2 cup Spicy coconut chips, chopped (or crushed peanuts)

PROCEDURE

Bring a large pot of water to a boil. Remove from heat and place the mung bean vermicelli noodles into the water and let it stand until pliable, about 5-8 minutes. Drain the noodles and rinse under cold water. Transfer noodles into a large bowl and add in the prepared vegetables.
In a small bowl, whisk together the sunflower seed butter, coconut aminos, rice vinegar, oil and honey. Drizzle over the noodles and toss until combined. Garnish with coconut chips and enjoy.

Mango Salmon Poke Avocado Bowls

amanda.li.rd@gmail.com (Amanda Li) — Wed, 27 Jul 2016 03:44:52 GMT

A fun way to serve sushi-grade salmon at home!

INGREDIENTS

340g sushi grade salmon, cut into ½-inch cubes
1 large avocado, peeled and cut into ½-inch cubes
1 large semi-firm mango, peeled and cut into ½-inch cubes
1 english cucumber, cut into ½-inch cubes
3 stalks green onions, finely minced
3 tbsp soy sauce or coconut aminos
2 tbsp rice vinegar
1 tbsp sesame oil
1 tbsp ginger root, finely grated
1 clove garlic, finely minced
2 tbsp sesame seeds

PROCEDURE

Place all ingredients in a large bowl and mix until combined. Cover and place in the fridge to chill, about 30 minutes. Meanwhile, steam some rice to serve with this delicious poke!

Creamy Artichoke Dip

amanda.li.rd@gmail.com (Amanda Li) — Mon, 25 Jul 2016 04:29:51 GMT

Easy peasy lemon squeezy! Perfect dip for veggies, plantain chips or spread on sandwiches. Takes less than 5 minutes to make and can be stored in the fridge for up to 1 week in the fridge. As a bonus, artichokes are a great source of prebiotic fibre (aka food for probiotics) and antioxidants!

INGREDIENTS

1-14oz can artichoke hearts in water, drained
1/4 cup extra virgin olive oil
2 tbsp freshly squeezed lemon juice
2 cloves garlic
1/4 tsp sea salt
2 tbsp nutritional yeast (optional)

PROCEDURE

Place all the ingredients in a blender and purée on high until smooth, about 1 minute.

Lemony Dill Shaved Asparagus Salad

amanda.li.rd@gmail.com (Amanda Li) — Mon, 25 Jul 2016 04:06:53 GMT

A delicious way to celebrate the first asparagus of the season you bring home! When it is as fresh as you can get it now, there’s no reason to cook it!

INGREDIENTS

1 lb Asparagus
2oz (4 cups) Baby Arugula or Baby Greens
1/4 cup Extra Virgin Olive Oil
2 tbsp Freshly Squeezed Lemon Juice
1 tbsp Honey
2 tsp Dijon mustard
1 tbsp Lemon Zest
1 tbsp Fresh Dill, finely minced
2 tbsp Sesame Seeds
4 large Fried Eggs
To taste Sea Salt & Freshly Cracked Black Pepper

PROCEDURE

Lay a single stalk on its side on a cutting board. Holding onto the tough end, use a vegetable peeler to shave off thin asparagus ribbons from stalk to tip, peeling away from the tough end in your hand. Discard the tough ends once you’re done peeling. Gently pile your ribbons in a large bowl and toss in the greens. Season with salt and pepper.
In a small bowl, whisk together the olive oil, lemon juice, honey, mustard, salt and pepper. Drizzle over the vegetables. Toss gently and divide the salad amongst 4 plates. Place a fried egg on top of each plate and garnish with fresh lemon zest, dill and sesame seeds.

Kale & Cabbage Slaw with Maple Dijon Vinaigrette

amanda.li.rd@gmail.com (Amanda Li) — Mon, 25 Jul 2016 04:00:43 GMT

Slaws make for an awesome make-ahead recipe because the longer it marinates, the more tender and flavourful the vegetables become!

INGREDIENTS

1 head kale, stems removed and finely sliced
1 small head red cabbage, outer leaves discarded and finely shredded or spiralized
2 carrots peeled & shredded or spiralized
3 stalks celery, thinly sliced on a diagonal
1 bunch green onions finely minced
1/3 cup extra virgin olive oil
1/4 cup apple cider vinegar
1/4 cup maple syrup
2 tbsp Dijon mustard
To taste sea salt and freshly cracked black pepper
1/4 cup sesame seeds

PROCEDURE

In a large bowl combine all the ingredients together and using your hands, massage the contents thoroughly. The salad can be kept in the refrigerator for up to 4 days.

Creamy Avocado Dressing

amanda.li.rd@gmail.com (Amanda Li) — Sat, 28 May 2016 04:30:44 GMT

An effortless and versatile vinaigrette that is so good it will be hard not to eat it by the spoonful!

INGREDIENTS

1 perfectly ripe avocado, peeled and pitted
1/4 cup freshly squeezed lemon juice
1 tsp lemon zest
1 clove garlic, peeled
2 tbsp shallots, peeled and finely minced
1 cup unsweetened almond milk
To taste sea salt and freshly cracked black pepper

PROCEDURE

Place all the ingredients in a blender and blend until smooth. Season with salt and pepper to taste. Vinaigrette can be stored in the fridge for one week. Toss with your favourite salad greens, use as a dip for vegetable crudités or drizzle over grilled chicken!

Banana Blossom Salad with Chicken

amanda.li.rd@gmail.com (Amanda Li) — Wed, 25 May 2016 04:28:46 GMT

Banana blossoms grow on the end of the stem holding a cluster of bananas, and it's inner, pale-coloured leaves are considered a vegetable.

INGREDIENTS

2 tbsp white vinegar or lemon juice
4 cups cold water
2 (1 1/2 lbs) banana blossoms
1-6oz cooked chicken breast, finely shredded
1/4 cup Thai basil leaves, finely cut
1/2 cup roasted Cashews or peanuts, crushed’

Simple Vietnamese Vinaigrette
3 tbsp fish sauce or soy sauce
3 tbsp rice vinegar
3 tbsp cane sugar
2 cloves garlic, finely grated
1 Thai red chilli pepper, seeds removed and finely minced (optional)

PROCEDURE

In a medium bowl, combine the water with the vinegar. Working with one banana blossom at a time, peel off and discard the tough, outer layers. Starting from the pointed end, cut the bulb crosswise into paper thin slices or use a mandolin with the thinnest setting. Immediately plunge the finely cut banana blossoms into the large bowl of acidulated water to prevent it from discolouring. When you reach the spot where you see the undeveloped bananas, begin peeling off the layers and place them in the water. When you are finished, place the loose petals on top of each other, then roll up the stack like a cigar and cut into paper-thin slices, placing them back into the water as you work. Repeat with the second banana blossom. Allow the cut banana blossom pieces to soak for at least 30 minutes before draining and drying pat with a tea towel.
While the blossoms are soaking, whisk together the fish sauce, vinegar, sugar and garlic in a medium bowl until the sugar has completely dissolved. Add the red chilli if using.
To assemble the salad, place the banana blossoms and chicken in a large bowl. Pour the vinaigrette over and toss until combined. Transfer onto a serving platter and garnish with Thai basil and nuts.